Team LAB-3/1/14-Saturday
*Note: many of you are working from the ‘CF Comp’ template below. I am making several new tweaks adjustments but is taking time to do. See me for individual changes/tweaks.
Level 1: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 2: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 3: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
**Stick with respective squat cycle: a,b,c, etc for Saturday alterations
NOTE: OF DOING THE OPEN WITH JUDGING MAY SKIP SATURDAY’S NORMAL TEAM LAB WORKOUT TO DO THE OPEN. YOU MAY ALSO CONSIDER JUST DOING THE SNATCH AND CLEAN AND JERK ALSO BEFORE HAND AS A WARM UP;)
CF Comp-Week 1/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts. Work sets listed only)
Part 1:
A) Snatch x1 & wave 2 (optional: but recommended) after C&J (~30 min)
A) C&J: Cl+Fs+J (~20-30 min)
B) Optional, but recommended: Snatch-wave 2: 2s x 5-7 sets w/90 sec rest ( ~80-85%+ of top 1) (~20 -30 min)
C) B Sqt 5s x5 (~20-30 min)
D) Cl Deads: 3s x3 (sets 2 & 3 can be -5%, -10%) (~15 min)
E) Optional: Front Rack Lunges, OH Walking Lunges, or Contralateral Lunges x10sx3 (~5 min)
F) Optional: box jumps x5s x3-5 (highest possible) (~5 min)
CF Comp: Week 1/3 in this rotation, match or beat last week/past phases.
Open WOD 14.1 TBD
